Week of June 30th, 2025

Monday, June 30th- Endurance

5 RFT:

500/400m row

15 Box jumps

15 barbell thrusters

15 V-ups

Tuesday, July 1st

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5

*compare to 6/24/25

A2. Bent Over DB Row

5x12

B1. Dual DB Seated Press

3x12

B2. Seated Lateral Raise

3x12

B3. Seated Rear Delt Flies

3x12

C1. Iso Curls

3x16 (8/side)

C2. Seated OH Tricep Extensions

3x12

C3. Farmer’s Hold

3x45 sec

Wednesday, July 2nd- Back Squat Cycle Day 20

A. Back Squat

5x5 or 5x3

*compare to 6/23/25

B. 12 min AMRAP:

3 pull-ups

6 push-ups

9 goblet squats

12 Russian kb swings

Thursday, July 3rd

6am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 4th

STUDIO IS CLOSED TODAY FOR THE HOLIDAY WEEKEND

Saturday, July 5th

STUDIO IS CLOSED TODAY FOR THE HOLIDAY WEEKEND